Helpful ReplyWhich way to go, or is it too late?

Which way to go, or is it too late?

Hi all, I'm after a little advice. I have always been over weight but 6 years ago I got down to 18st which was a good weight for me. Since then I have gone up to 24st and I have had enough. My question is how do I start weight training? Are their any good books/mags to read to give straight forward beginners help?I really have no idea how to do this properly so all help really appreciated ThanksMark

Re: Which way to go, or is it too late?2014/11/24 16:26:26
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start by removing all junk food from your diet, try to eat as clean as possible during the week and then allow yourself 1 or 2 treats at the weekend.

do you find cardio ok? if so I would start by jogging for 30 seconds and then walking for 30 seconds repeat this for about 20/30 mins, approx 3/4 times a week.

the weight will start to drop off as long as the diets kept clean. i would do this for a good few months just to get used to eating clean and some form of exercise. then i'd look at hitting the gym and weights.

Re: Which way to go, or is it too late?2014/11/24 17:33:21
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robert123start by removing all junk food from your diet, try to eat as clean as possible during the week and then allow yourself 1 or 2 treats at the weekend.

do you find cardio ok? if so I would start by jogging for 30 seconds and then walking for 30 seconds repeat this for about 20/30 mins, approx 3/4 times a week.

the weight will start to drop off as long as the diets kept clean. i would do this for a good few months just to get used to eating clean and some form of exercise. then i'd look at hitting the gym and weights.

weight training will not help with the fat loss.

Rob, sorry to say mate but other than the cardio suggestion all of the rest is bad advice. OP has openly admitted he has always had weight issues which ultimately means he also has issues with eating. Telling someone to simply start "eating clean" and have "cheats on the weekend" is like telling an alcohol to "stop" but have a few "beers" on the weekend.

OP, your post was very brief so I will be as well; Write a log of exactly what you eat and drink over the next 2-3 days and either sit down and look to see where you can improve or post it here and let us take a look. You'll need to adjust it and make small changes one at a time. For example, if you drink 2-3 cans of coke a day, change it to diet coke. If you have some type of pasta for dinner, have wholewheat pasta instead. Swap your bread for wholegrain and if you have cereal in the morning opt for weetabix or oats instead. Keep this up for a week or two, eat 3-4 times a day and look for a good ratio between protein, carbs & fats. Throw all junk food out of your house, google "healthy shopping list" and look to buy as much stuff off there as you can. Keep it simple for the first few weeks, let your body adapt and then if you're happy with your results we can get a little more technical with the diet.

In regards to gym, have you joined one? A lot of commercial gyms allow you a free PT session when you join up- you could use that as an opportunity to ask questions and actually attempt some stuff yourself?

Re: Which way to go, or is it too late?2014/11/24 17:44:11
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Hi guys, thanks. I have cut alcohol right down and while at home my diet is quite good (no fizzy drinks, wholemeal bread etc) My issue is that I'm on the road and eat junk for lunch (two mc D meals a day), that along with zero activity are my biggest issues (now the alcohol is cut back)

Re: Which way to go, or is it too late?2014/11/24 17:45:24
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Lotusmark2Hi guys, thanks guys. I have cut alcohol right down and while at home my diet is quite good (no fizzy drinks, wholemeal bread etc) My issue is that I'm on the road and each junk for lunch, that along with zero activity are my biggest issues (now the alcohol is cut back)

If you want change you won't make excuses mate. What are your culinary skills like? Learn to cook / prepare your meals and take them with you.

Re: Which way to go, or is it too late?2014/11/24 21:55:39
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welshwizard10

robert123start by removing all junk food from your diet, try to eat as clean as possible during the week and then allow yourself 1 or 2 treats at the weekend.

do you find cardio ok? if so I would start by jogging for 30 seconds and then walking for 30 seconds repeat this for about 20/30 mins, approx 3/4 times a week.

the weight will start to drop off as long as the diets kept clean. i would do this for a good few months just to get used to eating clean and some form of exercise. then i'd look at hitting the gym and weights.

weight training will not help with the fat loss.

Rob, sorry to say mate but other than the cardio suggestion all of the rest is bad advice. OP has openly admitted he has always had weight issues which ultimately means he also has issues with eating. Telling someone to simply start "eating clean" and have "cheats on the weekend" is like telling an alcohol to "stop" but have a few "beers" on the weekend.

OP, your post was very brief so I will be as well; Write a log of exactly what you eat and drink over the next 2-3 days and either sit down and look to see where you can improve or post it here and let us take a look. You'll need to adjust it and make small changes one at a time. For example, if you drink 2-3 cans of coke a day, change it to diet coke. If you have some type of pasta for dinner, have wholewheat pasta instead. Swap your bread for wholegrain and if you have cereal in the morning opt for weetabix or oats instead. Keep this up for a week or two, eat 3-4 times a day and look for a good ratio between protein, carbs & fats. Throw all junk food out of your house, google "healthy shopping list" and look to buy as much stuff off there as you can. Keep it simple for the first few weeks, let your body adapt and then if you're happy with your results we can get a little more technical with the diet.

In regards to gym, have you joined one? A lot of commercial gyms allow you a free PT session when you join up- you could use that as an opportunity to ask questions and actually attempt some stuff yourself?

I disagree completely my advice was as brief as the details provided. I presume you mean alcoholic, which to compare the two is ridiculous.

OP says he managed to get down to 18 stone so obviously had some control over his diet, and my suggestions is getting back to basics. You've pretty much taken what I said "throw all junk food out of your house" - "good ratio between protein, carbs and fats" and just worded it differently.

I could have elaborated upon eating clean but I gave a quick brief reply, which I came to the thread to follow up upon.

Maybe saying a treat or 2 at the weekend is debate table however instead of going cold turkey immediately it gives him something to work towards.

@ the_lone_wolf - to clarify my statement, weight training alone with not help with fat loss if the diet isnt right. At 24 stone, I would rather advise the OP to do some light cardio to begin with that isnt too stressful.

Re: Which way to go, or is it too late?2014/11/25 22:42:46
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Sorry if I came across as dismissive there Rob, that wasn't my intention but I think you're underestimating the problems the OP (MAY POTENTIALLY) face. He claims he's always been overweight, even at 18st I doubt he will have been holding much lean mass and therefore despite him claiming it was a good weight, the harsh reality is he was probably still overweight. Years and years of bad eating habits and being overweight, maybe close to obese will have down regulated his hormones. I'm not saying this is the exact case of OP, but let's consider that maybe he does have a resistance to insulin, which basically means the bodys cells become resistance to the effect of insulin so the pancreas compensates by trying to produce more and more insulin until it can no longer produce anymore- a massive elevation of blood sugar happens (hence why overweight adults tend to be tired after eating carbs) as a result which then becomes a huge risk factor for development of diabetes & heart disease.

Then you might consider the fact OP has a resistance to leptin. I'm sure you may be aware but leptin is a hormone that basically tells us when and when not to eat. It sends a signal to the brain that we have enough energy and we don't need to eat anymore. A resistance to this is their brains telling them they don't have enough fat stored and therefore they think they are still starving even after eating

Then we might consider the facts of enzyme deficiency, which means they are unable to synthesize enough enzymes to break down foods- basically they cannot digest their food. There are a few more but I don't want you to think I am being patronising by informing you of stuff you may already know...

So when you think about it, comparing an alcoholic to someone who has suffered with their weight all their lives is not so ridiculous at all. Telling the OP to look forward to treats on the weekend is very similar to telling an alcoholic to have a few beers on the weekend after a week of behaving. The psychological factors are usually just too much to handle. Ever had a cheat meal, and then seen a bar of chocolate and thought "hey why not? what harm will it do? I've already had one cheat meal".

My two cents, of course. Again, maybe I was a little dismissive with the rest of your posts, so sorry about that.

Re: Which way to go, or is it too late?2014/11/25 23:28:09
(permalink)☄ Helpfulby welshwizard10 2014/11/25 23:39:18

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All the points you have made I completely agree with. My brief explanation was aimed for someone who probably has little to no knowledge of how to construct a diet. With the OP's current weight and by doing what I suggested (treats or not) and keeping to it would result in weight loss, which I didn't (and don't) consider bad advise at all.

lotus mark - hopefully you read over this thread and post up your current diet and we can help improve it around your work etc.